Abstract
What do peanuts (and peanut butter), almonds, walnuts, pecans, pistachios and other nuts have in common? They taste good—and they can be good for you!
Nuts are not just a popular snack. Tree nuts and peanuts are nutrient-dense foods. They also can contribute to good health. In fact, the Dietary Guidelines for Americans recommend 4 one-ounce servings weekly as part of balanced diets that range from 1600 to 2200 calories daily.
Which Nuts Are We Talking About?
Most tree nuts and peanuts. Although actually a legume, peanuts have a similar nutrient profile to most tree nuts. Chestnuts, which have a starchy nutrient profile unlike most tree nuts, are not included.
Research has examined many popular nuts, including peanuts, almonds, walnuts, cashews, pistachios, pecans, and Brazil nuts.
Nuts Offer Good Nutrition in a Small Package
Nuts do have a lot of calories: about 160 to 200 per ounce. And about 80% to 90% of those calories comes from fat. But most of that fat is healthful monounsaturated and polyunsaturated fatty acids. Furthermore, nuts contain many important nutrients:
Protein: A 1-ounce serving offers about 3 to 7 g plant protein, depending on nut variety.
Fiber: A 1-ounce serving can provide 5% to 10% of daily fiber requirements.
Vitamins: Vitamin E, folate, niacin, and B6 are available in good quantities.
Calcium, manganese, iron, and other minerals: Many nuts offer a good source of these minerals.
Other antioxidants: Nuts have many other plant nutrients that promote good health.
Tip: Eat a variety of nuts because different nuts provide different amounts of the nutrients just noted.
Nuts Help Promote Good Health
Eating recommended amounts of nuts as part of a balanced diet has been associated with several aspects of good health:
Reduced risk of heart disease and death from heart disease
Lower systemic inflammation, which is associated with chronic disease
Lower risk of type 2 diabetes
Lower blood cholesterol
Lower risk of high blood pressure for some people
What’s an Ounce of Nuts?
All nuts are not the same. So it is important to know how many of each kind of nut makes an ounce. That way you can fit them in a balanced diet without adding calories.
One ounce of different nut varieties equals about 35 peanuts, 2 tablespoons peanut butter, 24 almonds, 14 to 15 walnut or pecan halves, or 18 medium cashews.
Tip: To reduce sodium intake, select unsalted or lightly salted nuts rather than salted.
Try Tasty Nut Treats
For crunch and flavor, add a “sprinkle” (up to 1 tablespoon) of chopped peanuts, walnuts, pecans, or slivered almonds per serving of steamed vegetables, baked fish, stir fries, or chilled yogurt.
Sliced or slivered nuts are also good on green salads.
Make your own trail mix. Mix nuts of your choice, raisins, whole grain cereal, and other chopped dried fruits. Place ¼ cup in snack baggies for portion-controlled treats.
Mix 1 to 2 tablespoons creamy or crunchy peanut butter with ¼ to ½ cup low-fat yogurt for a 4-serving fruit salad dressing. Tip: It’s really great on bananas.
Recipe: Peanut Butter–Apple Wraps
Total time required: 15 minutes. Makes 4 servings (1 wrap each)
Ingredients
4 whole wheat flour tortillas (8 inch)
½ cup creamy peanut butter (such as Peter Pan®)
6 tablespoons granola cereal
1 large red-skinned apple
Directions
Spread each tortilla to ½ inch of edge with 2 tablespoons peanut butter. Sprinkle 1½ tablespoons granola over lower two thirds of peanut butter.
Cut apple into quarters, remove core, and chop into small pieces. Sprinkle apple evenly over granola.
Start rolling each tortilla on apple end. Fold over 1 edge and continue rolling up, leaving one end open or, fold over both edges and continue rolling up burrito style.
Nutrition Information
4 servings (1 wrap each) calories 380; total fat 20 g (saturated fat 3 g); cholesterol 0 g; protein 12 g; percent daily values based on a 2000 calorie diet: vitamin A 1%; vitamin C 4%; calcium 14%; iron 10%.
Footnotes
Science of Choice Fact Sheets are sponsored by the ConAgra Foods Science Institute. Recipe used by permission of ConAgra Foods Inc. This handout is from your health care provider and provides a general overview that may not apply to everyone. Be sure to discuss how to use this information with your health care provider.